TROPIC LIGHTNING DIVING TEAM BIO-MECHANICS

a.  Stand tall, with chin parallel to ground, eyes focused on end of diving board.

b. Hold abdominal muscles firm, with hips tucked under torso so back is rounded/ hollow.

c. Push knees backward so legs are completely straight.

d. Push shoulders down toward the ground and slightly back.

e. Straighten fingers and press them against each other, with palms either lying flat against legs or facing directly behind body.

 

Preparatory Steps

a. Begin first step by lifting the initial step foot and moving it forward.  Do not, as a rule, begin by leaning the chest forward and “catching” yourself by taking a step.

b. Make the step a smoothly flowing one, with weight moving forward from heal of back foot to ball of back foot to the heel of the forward foot to the ball of the forward foot.  The torso remains perpendicular to the board during the forward stepping motion

c. Most approaches have between three and five steps.  For the number of steps you take, repeat the process outlined in (b), with the formerly “back foot” becoming the “forward foot,” and vice versa.

1.  Try to maintain an even tempo while taking the steps, until the final step.

d.  Most elite divers have some sort of armswing accompanying their preparatory steps. The following have proven successful:

1.  For a three-step approach, perform a “forward, back, forward” pendulum-like symmetrical arm movements, with each arm movement occurring slightly after the start of each step.

2.  For a four-step approach, perform a “step, forward, back, forward” pendulum-like symmetrical arm movements, with each arm movement occurring slightly after the start of each step, beginning with the second step (no arm movement on the first step).

3.  For a five-step approach, perform a “step, step, forward, back, forward” pendulum-like symmetrical arm movements, with each arm movement occurring slightly after the start of each step, beginning with the third step (no arm movement on the first and second steps).

4.  For an approach with any number of steps, raise the arms either forward or laterally on the first several steps such that they come to an overhead position just before the beginning of the final step.  Circle the arms backward and downward as the final step is taken, being prepared to continue the arm movement into the lift for the hurdle.

e. Some elite divers have added various hops on the final preparatory step in order to gain more power pushing into the hurdle. The two following types of hop have been noted at international competitions:

1.  Hopping from penultimate to ultimate step from one foot to the other.

2.  Hopping from penultimate step to ultimate step by placing both feet together at the end of the third step then pushing into the air, landing on one foot only to push once again into the hurdle.

 

 Lifting into the Hurdle

a.  The final preparatory step also serves as a segue into the hurdle. 

1.  The hurdle is the sequence of movements designed to launch a diver high into the air and maximize a balanced drop down to the board, which in turn maximizes the potential to depress the board and use the body/board’s energy to perform somersaults and twists in the air.

2.  No matter what technique is used to get to the end of the final preparatory step, the last part of this step should involve the foot being flat on the board, the upper body positioned such that maximum weight is directly over the foot, and the arms should be in front of the body line, performing an upward swing to help depress the board down further.

3.  During the hurdle, the arms lift overhead, the knee lifts to 90 degrees, the “power” or “drive” leg pushes against the board, and the body remains close to perpendicular in relation to the board.

b.  To initiate the hurdle, the arms must begin their upward swing (or lift) prior the knee beginning its lift for the hurdle position, since the arms travel farther to get to overhead than the knee does to get to 90 degrees.

c. Lift the arms upward and forward, in a position between shoulder-width apart and 45 degrees outward from the bodyline, with elbows remaining straight and palms facing downward.

1.  The eyes continue sighting the end of the board.  This may require that the chin tuck in toward the neck.

d. When arms are about halfway up, begin lifting knee of hurdle leg, making sure foot/toes are pointed.  Again, continue sighting the end of the board.

e. Complete the arm-lift and knee-lift at the same time. 

f.  During the arm- and leg-lift, the power leg, which had been at the bottom of a lunging action during             the segue into the hurdle, pushes forcefully down against the board, straightening at the knee and extending fully through the ankle and toes to maximize the depression of the board and to focus the energy of the board’s recoil onto the smallest possible area (providing maximum upward force into the hurdle), and to provide a high, short parabolic arc to the hurdle.  Again, continue sighting the end of the board.

Step-Out (or Step-Down) from the Hurdle

a.  Just before you leave the board in the hurdle position, your arms should be overhead in line with the body, your hurdle leg knee should be at 90 degrees, your power leg should be fully extended, and your body should be balanced and nearly perpendicular to the board.

b.  As you complete your power leg extension, extend your hurdle leg  forcefully downward and forward toward the end of the board, bringing your feet together and pointing your toes, while extending your arms over head even further (elongate your body line as much as possible).

1.  Divide the body into two halves, stretching from the belly up toward the ceiling/sky and from the belly down toward the board.

2.  The arms “stay overhead” until gravity starts to pull the body back down towards the board.

3.  The eyes continue sighting the end of the board. 

Drop-Down to the Board

a.  Allow the arms to inlocate at the shoulders (turn palms outward and backward) and drift slightly laterally, to a “Y” position, as  the body starts its descent back to the board.

b.  Torso should remain slightly hollow.  Body line remains close to perpendicular to the board.

c. The knees will bent slightly and the feet flatten slightly as contact with the board is anticipated.

 

Pressing

a.  Once contact is made with the balls of the feet, bend the knees and drop the hips to a squatting position, with the torso dropping slightly forward and the calves and thighs forming an angle between 80 and 110 degrees.  Although it does not happen consciously, the heels will come fully into contact with the board.

1.  At this point, or once you know where your feet are going to land, shift your eye focus off the board to another desired spot that fits the dive you will perform.  This will involve adjusting head position so chin is parallel to the board.

b.  While still in the squat position, circle the arms backward and downward –full range of motion yields maximum force during this action.  Allow the arms to freely pass through the bottom of the circling action and return overhead quickly

1.  Initiate circling from fingertips, keeping shoulders relaxed. As arms pass below shoulder height, drop shoulders down to aid in power and fluidity of circle. Keep shoulders relaxed and elbows as straight as possible while circling the arms and returning them overhead.

c.  Once arms have returned overhead, extend the legs forcefully into the board, straightening knees first, then ankles and toes, keeping the upper body low and the midsection firm (push the board down, do not jump “up” from the board).

d.  As the board recoils and moves back upward, maintain firm body and leg positions, to allow maximum transfer of force from the board into your body, allowing optimal height and ability to translate this force into somersaults and twists.

Indiana University Diving Coach Jeff Huber Discusses the Forward Approach (with models!)

Note that his model lifts his arms laterally -- this is discussed as an accommodation due to shoulder inflexibility!  I  still advocate a narrow, in-front lift.

Apologies to the deaf that it is not captioned :(

Back Approach

Ready Stance for Back Approach

a. Diver should stand such that balls of feet and toes are on the board, arches and heels off the board.  Feet should be level or held with the heels slightly elevated.

b. Place heels together and big toes about 3-5 inches apart to form a tripod.

c. Eyes focused on a fixed spot on the diving board, preferably such that head is positioned with chin parallel to the board.

d. Squeeze abdominal muscles tight, and tuck hips under so back is rounded/hollow.

e. Push knees backward so legs are completely straight.

f. Arm position is choice of diver.  Some common ones:

1.  Set:  Arms held at shoulder height, 180 degrees from each other. Elbows straight.  Hands cupped.  Palms face downward toward the board. Shoulders “dropped” into a relaxed position, but hands raised so that each arm is completely parallel to the board/perpendicular to the torso.

2.  Arms at Sides:  Exactly the same as the Ready Stance for a Forward Approach, except palms must be positioned toward sides of legs.

3.  Arms Overhead:  Arms are held in line with the body, shoulder-width apart, palms facing inward, forward, or outward.

Lifting for the back press.

a. Assume the Ready Stance for Back Approach (lift is immaterial to the Arms Overhead Stance, except insofar as the primes are concerned).

b.  Prime the board 3-5 times by rhythmically raising the heels and dropping them back to level.

c.  At the bottom of the final prime begin to lift arms upward in a lateral (to the side) path with elbows staying straight, until the back of the hands come together, palms facing outward, over head.

1.  In the middle of this action, you will start a heel lift as well.

d.  Timing the action so that it ends at the same time as the arm lift ends, lift heels until they are as high as possible while still keeping balls of feet and toes on the board.

e.  Throughout the above two actions, maintain posture and balance, with weight staying on balls of feet.

 

Drop-Down Into the Board

a.  At the top of the lift, the arms should already be inlocated at the shoulders (palms turned outward and backward). 

b.  At this point, hesitate for a moment to allow the board to finish its recoil from the lifting action. 

c.  When the board begins its next descent phase of oscillation, begin the press.

Pressing

a.  Lock the ankles and bend the knees and drop the hips to a squatting position, with the torso dropping slightly forward and the calves and thighs forming an angle between 80 and 110 degrees.  Keep the heels elevated.

b.  While still in the squat position, circle the arms backward and downward –full range of motion yields maximum force during this action.  Allow the arms to freely pass through the bottom of the circling action and return overhead quickly

1.  Initiate circling from fingertips, keeping shoulders relaxed. As arms pass below shoulder height, drop shoulders down to aid in power and fluidity of circle. Keep shoulders relaxed and elbows as straight as possible while circling the arms and returning them overhead.

c.  Once arms have returned overhead, extend the legs forcefully into the board, straightening knees first, then ankles and toes, keeping the upper body low and the midsection firm (push the board down, do not jump “up” from the board).

d.  As the board recoils and moves back upward, maintain firm body and leg positions, to allow maximum transfer of force from the board into your body, allowing optimal height and ability to translate this force into somersaults and twists.

Indiana University Coach Jeff Huber Discusses the Back Approach (with Models!)  

Apologies to the deaf that it is not captioned :(